A go-to sauce

Many store-bought tomato sauces have heaps of added sugar to tame the nat­u­ral acid­ity of toma­toes. Plus, they’re usu­ally loaded with sodium. But if you can turn on an oven, you can make a healthy sauce from scratch. And one that tastes re­ally good, too!

Diabetic Living - - Contents -

Step 1 STEM THE TOMA­TOES

Wash and dry the toma­toes. Hold tomato firmly and, us­ing a small, sharp knife, re­move stem by slic­ing and ro­tat­ing the knife in a cir­cu­lar mo­tion. You don’t have to cut very deep to re­move it. Dis­card stems.

Step 2 SEED THE TOMA­TOES

Cut each tomato in half through the mid­dle. Squeeze halves over a bowl. The seeds and ex­cess juice will pop right out. Dis­card seeds and liq­uid.

Step 3 ROAST THE TOMA­TOES AND CAP­SICUM

Pre­heat oven to 210°C (fan­forced). Place toma­toes on a large bak­ing tray lined with bak­ing pa­per. Cut cap­sicum in half and re­move seeds. Flat­ten each half and place on a separate tray lined with bak­ing pa­per. Spray with cook­ing spray. Cook in pre­heated oven for 10-15 min­utes or un­til the tomato skin splits. Re­move toma­toes from the oven and con­tinue to cook cap­sicum for a fur­ther 5-10 min­utes or un­til charred. Wrap cap­sicum in foil and set aside for 20 min­utes to loosen the skin. Then use tongs or your fingers to peel toma­toes and cap­sicum. For the best sauce tex­ture, you must re­move skins.

Step 4 COOK THE AROMATICS

Heat oil in a large saucepan over medium heat. Add onion and gar­lic and cook for 7-8 min­utes or un­til onion soft­ens. Add peeled toma­toes and cap­sicum, vine­gar and pep­per. Cover and bring to the boil. Re­duce heat to medium and sim­mer, par­tially cov­ered, for 20-30 min­utes or un­til the toma­toes have bro­ken down and are very soft.

Step 5 BLEND IT UP

Let the sauce cool slightly, then blend un­til smooth. Finely chop the fresh herbs and stir into the sauce. Voila! Ready to pour.

NUTRI­TION INFO

SAUCE

Serves 4

PER SERVE 604kJ, protein 6g, to­tal fat 5.4g (sat. fat 0.7g), carbs

14g, fi­bre 7g, sodium 34mg • Carb

ex­changes 1• GI es­ti­mate low WITH PASTA

Serves 4 Cook 350g dry Vetta Smart Pasta High Protein Low Carb Penne, di­vide evenly.

PER SERVE 1860kJ, protein 27g,

to­tal fat 7.3g (sat. fat 1g), carbs 58g,

fi­bre 16g, sodium 65mg • Carb

ex­changes 4• GI es­ti­mate low

PREPARATION TIME: 15 MINS COOK­ING TIME: 50 MINS MAKES 1.2L SAUCE

Newspapers in English

Newspapers from Australia

© PressReader. All rights reserved.